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- By Hauke Fox
- Updated on Nov 07, 2014
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Arugula Lentil Salad with easy to find ingredients. It’s simple, tasty, vegan and really healthy!
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When Howie first told me he’d just tried an awesome new recipe I fully believed him – but my heart sank when he told me it was an Arugula Lentil Salad.
Not because it’s a salad – we’ve made some wicked ones – but because of the arugula.
‘What the buggery is arugula?’ I asked myself. And where would I find such an exotic ingredient in Hamburg?
A quick google told me all I needed to know – this alluring sounding ingredient is none other than rocket (or rucola) in disguise! That’s right, plain old rocket. Easy to find, even easier to eat.
Perhaps it’s ‘cos I’m British that I’d never heard it called that – but we decided to keep the name as it sounds cool anyway.
Whatever the name, this is a really simple, classic dish. It’s very easy to prepare, with just a few ingredients – and follows the ‘less is more’ theme.
The taste lingers on the side of nutty and salty, and is very much one for lovers of savoury.
If you can’t resist, then add some raisins and a drop of honey/agave nectar. See what you think.
Health benefits
Cashews, lentils, arugula. Not a bad list as health goes, really.
Cashews have some amazing properties, including lowering the risk of death through heart and cardiovascular disease, preventing gallstones, helping your bones to grow, and even actingas an antioxidant.
That’s impressive already and it doesn’t end there – check out this ‘cashew’ link for some more brilliant benefits.
Lentils are really no slouch either. They’ll boost your iron and fibre and proteinlevels, stabilise your blood sugar, and even fight against diabetes and digestive problems. See here for more wonderful details.
We’re certainly not perfect, and while we’re not there yet we do really believe that veganism is a great step forward.
This recipe is just another one of many, many tasty recipes that are quick, healthy and taste great – without animals.
Wanna know something nuts? The cashew isn’t really a nut…it’s a seed. Really.
Arugula Lentil Salad From Heaven
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4.70 from 59 votes
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
Cuisine:Vegan
Diet: dairy-free, egg-free, vegan
Prep Time:5 minutes minutes
Cook Time:7 minutes minutes
Total Time:12 minutes minutes
Servings:2 servings
Calories:436kcal
Author: HurryTheFoodUp
Equipment
Pan
Mixing bowl
Knife
Cutting board
Ingredients
- 3 tbsp cashews
- 1 onion
- 1 tsp olive oil
- 1 chili / jalapeño
- 4 sun-dried tomatoes in oil
- 3 slices wholegrain bread
- 1 cup brown lentils, cooked (1 cup = 1/ 15oz / 235g lentils or a 400g can)
- 1 handful arugula/rocket (1 handful = 100 g)
- 2 tbsp balsamic vinegar
- Salt and pepper to taste
- 1 small handful raisins
- 1 tsp maple syrup
Instructions
Roast the cashews on a low heat for about three minutes in a pan to maximize aroma. Then throw them into the salad bowl.
3 tbsp cashews
Dice up and fry the onion in olive oil for about 3 minutes on a low heat.
1 onion, 1 tsp olive oil
Move the onion mix into a big bowl.
Meanwhile chop the chilli/jalapeño and dried tomatoes. Cut the bread into big croutons. Add them to the pan and fry for another 2 minutes until the bread is crunchy. The oil from the sun-dried tomatoes should do.
1 chili / jalapeño, 4 sun-dried tomatoes in oil
Season with salt and pepper.
Salt and pepper to taste
Wash the arugula and add it to the bowl. Add the raisins.
1 handful arugula/rocket, 1 small handful raisins
Put the lentils in too. Season with salt, pepper, maple syrup and balsamic vinegar. Finally, serve with the croutons mix.
1 cup brown lentils, cooked, 2 tbsp balsamic vinegar, 1 tsp maple syrup, 3 slices wholegrain bread
Super tasty!
NOTES
Tips: Keep the bread separately, it stays fresher and better. An airtight container is perfect.
Nutrition
Nutrition Facts
Arugula Lentil Salad From Heaven
Amount per Serving
Calories
436
% Daily Value*
Fat
12
g
18
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Sodium
224
mg
10
%
Potassium
1002
mg
29
%
Carbohydrates
23
%
Fiber
14
g
58
%
Sugar
13
g
14
%
Protein
19
g
38
%
Vitamin A
539
IU
11
%
Vitamin C
46
mg
56
%
Calcium
140
mg
14
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments
4.70 from 59 votes (50 ratings without comment)
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38 comments
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Amber14. October 2024 at 1:12
Your salads make me happy! Easy & so tasty!Reply
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Dave Bell14. October 2024 at 12:50
Aww thanks Amber! That’s great to hear. Your comment made us happy, too!
Reply
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Matt11. July 2022 at 14:41
This is the most delicious salad I’ve ever eaten – I have it at least once a week! Thanks a lot Howie.Reply
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Hauke Fox11. July 2022 at 14:49
Matt, thanks for the comment, just made my day!
Reply
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JiYoung17. July 2021 at 19:24
This was really good. In fact, I used non-coated crispy onions instead of cooking them. It took only a couple of minutes. I used instant pot for cooking lentils with vegetable broth. This will be my go-to recipe for lentil salad.Reply
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Andrii19. July 2021 at 9:06
Your way of cooking sounds good! Thanks for the tips! 🙂
Reply
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Maz11. July 2018 at 9:39
Oh my goodness! This actually tastes heavenly!
I accidentally bought a can of chickpeas instead of lentils (silly me), so I used that instead… I also added some extra baby spinach and pine nuts to it… YUM! Definitely will be making this one again… 10/10Reply
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Dave11. July 2018 at 15:33
Woohoo! Actually sounds like a great sub out 😀
Reply
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